Sunday, December 30, 2012

Forgiving
does not mean you have to agree to something you don't believe in; it just
means you're willing to let go the old and move forward to a new.

If you and
someone are on a different page at this time, allow each other the free will to
choose and the lessons that follow. Let the other learn from their choices and
evolve at their own pace. Don't try to control it—it is not up to you to decide
the pace at which the other person evolves. What is up to you, however, are your
deliberate choices to better your own being.

Bear in
mind that when you hold a grudge, you are in essence holding on to all the
negative feelings that come with it. These toxic feelings are yours—not someone
else's; they belong to you because you are the one holding on to the grudge. To
achieve true wellness, you must first let go of this toxicity by letting go of
the grudge. Forgive.

And no,
you do not have to be a part of something you don't agree with in order to
forgive. You can move on, turn a different page, find something that
serves you better, while also having forgiveness in your heart. So forgive
and forget-the-grudge,
however, always remember the lesson!

We do not
attract what we want; we attract what we are. Consequently, the universe offers
us experiences that match our giving, supportive nature or lack of it. The
way you pay attention to the world can make a huge difference in the way you
experience it. So
if you really want to see change for the better, you must first be the change you are
seeking.

Be aware
of where you focus most of your attention. Remember: You are the product of your thoughts; loving thoughts make you kind, miserable thoughts make
you a downer, joyful thoughts make you spread more light. So how do you spend
most of your thoughts?

This
coming 2013, do yourself a favour—give the gift of Forgiveness. Start by forgiving yourself... And
if there's someone you're contemplating on forgiving, this is the time to do
so. You deserve to nourish your spirit with this empowering choice. Do not
settle for anything less!

Here's
wishing you more ABUNDANCE in love, health and prosperity for the new year! :)
xo

Thursday, December 27, 2012

Here's
why you should NOT bounce during your stretches! I've seen too many people
vigorously bounce their body one way or another in order to try and reach
further, or bend into position more. Not a good idea! Find out why on this
quick tip video.

Tuesday, December 25, 2012

A single
moment of misunderstanding can be so poisonous that it makes us forget the
countless loving moments that existed. From today onwards, keep this in mind if
you should decide to stay angry at someone. Ask yourself if it's truly worth
keeping anger in your heart—contaminating your spirit. Or is it better to
forgive, walk away from the old, and move forward into a new. The gift of
forgiveness can be the most enriching gift you could offer... to yourself, and
to the other.

This
workout is designed to produce an "after-burn effect." This means you
will continue to burn more calories even after the workout is over because your body
will be expending more energy through the day in order to recover from the
workout. So you can have that festive meal without guilt!

Let's
have fun together! Put in your best effort—no matter what fitness level you
are, you can create the after-burn effect with me. Let's get on it right now!
:)

Here
are the details on this workout:

Perform
this Giant Set sequence of moves (Move as fast as you can in proper form)

Friday, December 21, 2012

Learn some
simple stretches you can execute anytime to alleviate discomfort in your back,
and keep you feeling more relaxed and less stressed.

Most people
complain of a stiff or sore back, and they feel helpless. While they wait
around hoping to feel better, they continue to feel more and more discomfort
and tightness until one day, one simple movement is enough for them to
experience an injury. And so you can see how this "snow-ball effect"
begins and continues.

You
shouldn't feel helpless because your are not helpless! Just learn some simple
ways you can nurture your back. The key to stretching your back is to BE
PATIENT, move slowly, breathe deeply and do it regularly. This way, you will
feel good again. :)

Wednesday, December 19, 2012

Many people
do not know how to execute a proper push up. Even if you're an "advance"
or think you're pretty good at it, you should watch this video to make sure
you're actually doing it correctly so you don't experience pain or injury down
the road.

If you're
new to push ups or have never been able to do them perfectly, this is a great
place to start so you don't pick up any bad habits. Learn to do it correctly! You
can get really good at doing push ups by watching this video now!

Monday, December 17, 2012

Longer
workouts do NOT always equal better or faster results. If you've been killing
yourself at the gym and your body isn't visibly changing, you can't continue to
do the same thing and expect a different result. So let's change it up!

When it
comes to getting fit and lean, your body responds to quality over quantity.
Learn to super-charge your workouts so you can burn fat, lean out and
strengthen up while also cutting your workout time short.

Let's
workout together. Just do your best! As long as you're doing your best, you'll
always get better. Let's get to it right now!

Thursday, December 13, 2012

No matter
who you are or what you possess, each and every one of us have our own battles
to fight. You may be good with family, but terrible in business; you may be
great at making money, but can't seem to get yourself to workout and stay
healthy; you may be excellent with people, yet find it hard to keep your relationship
in order. Whatever it is, we all have our strengths and weaknesses, and we are
all here to help each other achieve a satisfying balance.

Even good people can make bad decisions or become desperate when push comes to shove;
even well-intentioned people can find themselves in disappointingly tempting
situations. As long as we are here, we all live under the same Universal Law of
Impermanence, that is to say, nothing is permanent — the only permanence in
life is change. You could have it all one day and lose it all the next.
Nothing is ever for sure.

So do not pass judgments. You may very well be one of those "good people" who
say "that would never happen to me" or "if that were to happen,
I would never...". I've come to learn that you can never say never unless
you were actually faced with that exact same circumstance you are referring to;
you may be suprised with your own actions when desperate times call for
desperate measures.

So let's
face it, no matter your age or status, you will make mistakes; you may repeat
mistakes; some of you still don't get it; some may get a few things
"right" sooner than later; but eventually, most of us will get it
"right" enough. To live a life in harmony would then be to observe with compassion. It
would be wise to not look down on someone unless you're helping them
up. Remember: Judging a person does not define who they are...it defines
who you are.

Wednesday, December 12, 2012

This
is the last day of the millennium with the same numeric day, month, and year.
It'll be another 1000 years before you see 12.12.12 again.

Time
will fly. You and I will not be here to see that (at least not in the same
lifetime) ;). So enjoy this special day and make a promise to do something
great for yourself (i.e. be kinder, do something that scares you, try something
you never tried before, forgive someone, give your time to someone).

Whatever
it is, do it with the intention of leaving your mark as having made a
difference. And by that, I mean when you leave this world, at least a hand full
of people were inspired by your existence. Happy 12.12.12. :)

There
seems to be a lot of friendly preconceptions (and misconceptions) about
my "wellness" regime. :) So here's setting the record straight to
show you that I'm only human... perfectly imperfect. :)

- yes, I
do eat A LOT.

- no, I
don't workout everyday (maybe 3-4 times a week).

- no, I
don't workout for hours (I stick to short 30-minute intense workouts and I
always stretch after).

- yes, I
sometimes like to take a short 10-15-minute power nap.

- no, I
don't need the nap (but I choose to have it because they give me a BURST of
energy as though I just woke up from a good sleep).

- yes, I
get around 6 hours of sleep a night (sometimes 7-8 hours depending on my
schedule). Either way, that's more than enough for me.

- yes, I
LOVE having wine with dinner.

- yes, I
have a "sweet tooth."

- yes, I
indulge in savoury desserts 2-3 times a week.

- yes, I
have a little low-fat yogurt ice-cream almost everyday if I don't have my
dessert.

- no, I
don't feel bad about it.

- yes, I
do sometimes just drop down right on the spot (at home) and do burpees with
knee tuck jumps and pushups if I know I'm going to eat "bad."

- no, I
don't feel silly doing that!

- yes, I
eat "bad" 2-3 times a week.

- yes, I
eat "good" 4-5 times a week.

- no, I
don't drink coffee, but I do drink my Matcha green tea every day.

- yes, I
always squeeze fresh lemon in my water (I drink at least 8 glasses of water a
day).

- no, I
don't drink pop (AT ALL).

- yes, I
practice deep power-breathing here and there throughout the day (in the car, in
the morning, before bed).

- no, I
don't like to take any kind of over-the-counter or prescription drugs to combat
any discomfort (not even Advil).

- yes, I
like to choose the most natural alternative if I feel discomfort of any kind
(but I rarely feel any discomfort in my body).

- opps, I
just lied! :) Okay, I admit, sometimes I feel discomfort; my muscles may feel
sore after a crazy workout (but this kind of discomfort is one that feels SO
DARN GOOD!! lol).

So no, I
am not "perfect." As you can see, I drink, I like sweets, I don't
always get enough sleep, I don't do long workouts — but I do make an effort to
create the best balance I can and enjoy everything in moderation.

And yes,
my approach to wellness and fitness is about creating a balance that works for
you and only you—not everyone. Because every "body" is a little
different, what works for one may not necessarily work for another. But here's
the common denominator that works for ALL no matter what your body type — and
that is, you can enjoy, but you MUST cooperate with your body. Don't
just do enough to survive, but do more to help your body thrive!

Try new
ways, test things out for yourself, consult with a professional. The key is to find
your own balance and
enjoy the process. If you take care of your body, it will take care of
itself.

Monday, December 10, 2012

No such
thing as too old, too new, too advance or too anything. As you know by now, I
run through everything very quickly providing modification for every fitness
level.

This short
workout is just what you need to burn fat, rev up your metabolism, mean up
those lean muscle mass and boost your energy level like never before. :) Let’s
go! Let’s workout together right now!

Try to get
good at this workout and then feel free to do it twice to make it a 20-minute
workout for more calorie burn. Or you could always do one of the other *WOW workouts following this *WOW just to keep things different and exciting.

Friday, December 7, 2012

Cells
are the basic building blocks of life. You are nothing but cells — every organ,
every bit of tissue is made up of cells. The number one thing that will make
your cells weak is decreased workload. Making less demands on your body makes
cells atrophy and weak. The way to get weak in anything is don't challenge
yourself anymore.

The
reason people get fragile and their bones get weaker is because they don't
challenge anymore. People who are most physical make the biggest demand have
the greatest strength—whether it be the muscles, the mind, the human emotion,
the spirit.

When
you're challenged, you use your courage, and it gets bigger by demand. But when
you don't use it, it gets weaker; it's the law of life: If you don't use it,
you'll lose it.

Today,
I want to challenge you to devote a little time everyday for this entire week
doing one thing that challenges you. It doesn't have to be anything
major—something small is just fine... I challenge you to experience for
yourself how this deliberate intent on your part will positively shift you at
the end of the week.

Monday, December 3, 2012

No such
thing as too old, too new, too advance or too anything. As you know by now, I
run through everything very quickly providing modification for every fitness
level.

This short
workout is just what you need to burn fat, rev up your metabolism, mean up
those lean muscle mass and boost your energy level like never before. :) Let’s
get it done, right here, right now!

Here
are the details on this workout:

Set 1 (Move as fast as you can in proper
form)

- 20
seconds wide squat jump reach

- 40 seconds
wide squat burpee with 2 push-ups

Repeat
this set 3 rounds back-to-back with little to no rest.

Set 2 (Move as fast as you can in proper
form)

- 40
seconds ab crunch toe-reach (with alternating leg-up)

- 20
seconds plank jump jack

Repeat
this set 2 rounds back-to-back with little to no rest, and then do the third
round with the following timed interval to finish it off:

- 20
seconds ab crunch toe-reach (with alternating leg-up)

- 20
seconds plank jump jack

Do try to
get good at this workout and then feel free to alternate between *WOW 1 and
*WOW 2 to keep things exciting. And don’t be afraid to do more than one of
these 10-minute workouts back-to-back, or on the same day.

Hi! I'm Penny. Welcome! :)

Let's face it! Life DOES NOT have to be complicated. Most things can be kept simple, yet remain effective. Workouts can be minimal, yet transformative. Healthy recipes can be delicious and easy. Helpful information can be simple, yet significant. I'm here to break down fancy words and complicated explanation, while keeping things simple, fun, and just plain smart.

Stay Fit . Stay Strong . Stay Well

Wellness Fitness Transformation Coach/Trainer • Double Black Belt Martial Artist • Fitness Model/Competitor • Canada's Nominated Top 40 Under 40 Entrepreneur • My purpose is to EMPOWER YOU to get fit and strong from the inside out!
______________________________
Most people think that workouts have to be long and gruelling to produce results. Or weight loss equals yucky-tasting foods that take too long to prepare. This is simply NOT true if you know what to do.
The truth is: a minimum effective dose of exercise CAN deliver real results. Easy-peasy recipes are abundant for big taste (to keep the small waist).
I'm Penny and I coach people to make better lifestyle choices by keeping things simple, fun and just plain smart, so they can look, feel, and be their best, not just for a few years, but for life!
So if you're frustrated with yo-yo dieting and wasting your time on cardio machines, then, here is where it ends!
Be empowered with a better way of doing things. Join us here at Wellness With Penny to EMPOWER YOU!

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Welcome to Wellness With Penny.com

In the process of healing my own mind, body and spirit, I feel blessed to be able to help many others do the same. As I naturally evolved into the wellness world, I created Wellness With Penny.com to share what I know, as well as, anything else I discover as we move forward on this journey together. My goal here is to inspire you and share valuable information that can benefit your wellbeing so that you can continually move towards a healthier place in mind, body and spirit. I look forward to your visits, stories, questions and comments. Love, Penny xo